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Type: Posts; User: dgcoats

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    11/22-11/28 BW 279 Squat 500 1 Hack Squat...

    11/22-11/28

    BW 279

    Squat 500 1
    Hack Squat 230 10 280 10 300 10-10
    RDL 225 12-12-12
    KB Cossack Squat 20 7-7
    Glute Bridge 50 15-15
    Deadbug Hold
  • Replies
    273
    Views
    23,719

    11/15-11/21 BW 280 Squat 500 1 Tempo Squat...

    11/15-11/21

    BW 280

    Squat 500 1
    Tempo Squat 315 (410) 4-4-4-4 (040) 4
    RDL 225 11-11-11
    KB Cossack Squat 20 7-7
    Glute Bridge 20 20-20
    Deadbug Hold
  • Replies
    273
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    23,719

    10/18-10/24 BW 280 Squat 535 1 445 3-3-3-3...

    10/18-10/24

    BW 280

    Squat 535 1 445 3-3-3-3
    DB Bench 100 11 Neutral 8-9
    KB Swings 50 15-15
    Chin Up BW 6-6-5-4
    Reverse Hyper BW 12-12
    Dips 22.5 Chain 8-8
  • Replies
    273
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    23,719

    10/11-10/17 BW 280 Squat 510 1 425 4-4-4-4...

    10/11-10/17

    BW 280

    Squat 510 1 425 4-4-4-4
    DB Bench 100 10-8-8
    Unilateral KB RDL 50 9-9
    Chin Up BW EMOM 7x3
    Reverse Hyper BW 12-12
    Dips 22.5 Chain 6-6
  • Replies
    273
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    23,719

    10/4-10/10 BW 282 Squat 495 1 405 5-5-5-5...

    10/4-10/10

    BW 282

    Squat 495 1 405 5-5-5-5
    DB Incline 100 8-5-5
    Unilateral KB RDL 50 8-8
    Chin Up BW 5-5-5-5
    Reverse Hyper BW 13-13
    Machine Tri Extension 90 20 100 15
  • Replies
    273
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    23,719

    9/27-10/3 Deload

    9/27-10/3

    Deload
  • Replies
    273
    Views
    23,719

    9/20-9/26 BW 281 Squat 455 2-2-2-2-2-2-2-2...

    9/20-9/26

    BW 281

    Squat 455 2-2-2-2-2-2-2-2
    DB Incline 100 7-8-7
    Unilateral KB RDL 50 7-7
    Chin Up BW 5-5-5-5
    Reverse Hyper BW 12-12
    Machine Tricep Extension 100 12-13
  • Replies
    273
    Views
    23,719

    9/13-9/19 BW 283 Squat 405 4-4-4-4-4-4 DB...

    9/13-9/19

    BW 283

    Squat 405 4-4-4-4-4-4
    DB Incline 85 8-8-8
    Unilateral RDL 30 6-6
    Pull Up BW 4-4-4-5
    Reverse Hyper BW 12-12
    Standing DB Skullcrusher 40 8-10
  • Replies
    273
    Views
    23,719

    9/6-9/12 BW 285 Squat 365 8-8-8-8 DB...

    9/6-9/12

    BW 285

    Squat 365 8-8-8-8
    DB Incline 85 6-6-6
    Pull Through 120 12-15
    Pull Up BW 3-3-4-4
    Reverse Hyper BW 10-10
    DB Skullcrusher 40 8-8
  • Replies
    273
    Views
    23,719

    8/30-9/5 Deload

    8/30-9/5

    Deload
  • Replies
    273
    Views
    23,719

    8/23-8/29 Squat 405 2-2-2-2-2-2-2-2 DB...

    8/23-8/29

    Squat 405 2-2-2-2-2-2-2-2
    DB Incline 70 12-12-12
    Pull Through 100 15 110 15 120 13
    Pulldown 160 12-12 140 15
    Reverse Hyper BW 15
    DB Skullcrusher 30 15-15
    DB Curls 30 15-15...
  • Replies
    273
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    23,719

    8/16-8/22 Squat 355 4-4-4-4-4-4 DB Incline 65...

    8/16-8/22

    Squat 355 4-4-4-4-4-4
    DB Incline 65 12-12-12
    Pull Through 100 13-14-15
    Pulldown 140 15 160 10-10
    Reverse Hyper BW 15
    DB Skullcrusher 30 13-13
    DB Curls 30 13-13
  • Replies
    273
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    23,719

    8/10-8/16 Squat 315 8-8-8-8 DB Incline 65...

    8/10-8/16

    Squat 315 8-8-8-8
    DB Incline 65 12-10-8
    Pull Through 100 12-12-8
    Pulldown 140 15-11-10
    Reverse Hyper BW 16
    DB Skullcrusher 30 12-12
    DB Curls 30 12-12
  • Replies
    273
    Views
    23,719

    3/8-3/14 Squat 520 1 375 8-8-8-8 Pause...

    3/8-3/14

    Squat 520 1 375 8-8-8-8
    Pause Incline 230 3-3-3 190 tng 9
    Chin Ups 4-4-4-4-4-4-3-3
    Pull Through 80 10-10-10
    Walking Lunges 65 6-6-6
    DB Pronated Skullcrusher 45 8-8
    DB Suppinated...
  • Replies
    273
    Views
    23,719

    3/1-3/7 Squat 505 1 485 1-1-1-1-1-1-1-1...

    3/1-3/7

    Squat 505 1 485 1-1-1-1-1-1-1-1
    Pause Incline 225 4-4-4-4
    Chin Ups 7-7-7-7
    Pull Through 80 8-8-8
    Walking Lunges 50 10-10-10
    DB Pronated Skullcrusher 40 12-12
    DB Suppinated Curls 40...
  • Replies
    273
    Views
    23,719

    2/23-2/29 Squat 505 1 445 3-3-3-3-3-3 Pause...

    2/23-2/29

    Squat 505 1 445 3-3-3-3-3-3
    Pause Incline 225 4-4-4-4
    Chin Ups 7-7-7-7
    Pull Through 110 10-10-10
    Walking Lunges 50 10-10-10
    DB Pronated Skullcrusher 40 12-12
    DB Suppinated Curls...
  • Replies
    273
    Views
    23,719

    2/16-22 Squat 505 1x1 405 5x5 Incline Bench...

    2/16-22

    Squat 505 1x1 405 5x5
    Incline Bench 205 3x8
    Chin Ups BW 2x6 2x7
    Pull Through 100 3x10
    Walking Lunges 50 3x10
    DB Skullcrusher 40 2x12
    DB Hammer Curls 40 2x12
  • Replies
    273
    Views
    23,719

    2/9-2/15 Squat 505 1x1 365 4x8 Incline Bench...

    2/9-2/15

    Squat 505 1x1 365 4x8
    Incline Bench 195 3x8
    Chin Ups BW 4x6
    Pull Through 100 3x10
    Walking Lunges 50 3x8
    DB Skullcrusher 40 2x12
    DB Hammer Curls 40 2x12
  • Replies
    273
    Views
    23,719

    2/2-2/8 Deload

    2/2-2/8

    Deload
  • Replies
    273
    Views
    23,719

    1/26-2/1 Squat 495x1 475x1x8 Incline Bench...

    1/26-2/1

    Squat 495x1 475x1x8
    Incline Bench 185x8x3
    Chin Ups BWx6x4
    Pull Through 65x10x3
    Walking Lunges 45x10x3
    DB Skullcrusher 30x20x2
    DB Hammer Curls 30x20x2
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